Top Exercise for Rotator Cuff Activation & Joint Centration

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The rotator cuff is critical to healthy shoulders, so if you’ve got problems like impingement, tendonitis or bursitis or just nagging shoulder pain, it’s a muscle group you should work on.

The rotator cuff is made up of 4 muscles: supraspinatus, infraspinatus, teres minor and subscapularis. The first 3 are responsible for external rotation and the subscapularis is the only internal rotator of the group.

While the rotator cuff does indeed do internal and external rotation of the shoulder, it’s more important function is dynamic stabilization of the shoulder joint aka joint centration.

Joint centration is all about keeping the head of the humerus properly aligned in the glenoid socket as you move your arm around in space.

A centrated joint minimizes wear and tear on muscles, tendons, ligaments and the capsule while maximizing movement efficiency and the potential for force generation.

The ER/IR Ratcheting technique activates the rotator cuff and trains joint centration to help you build strong and stable shoulders and keep them injury-free.

In addition to these benefits, it’s also a dissociation technique that will help you to break old habitual movement patterns, furthering our goal of movement longevity.

Do 1 set in your upper body warmups to ensure your rotator cuff is fired up before you start your workout, or multiple sets 2-3 times a week as an exercise to build/restore strength and function.

LINKS MENTIONED

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Comments

W M says:

This is really helpful. Thank you for doing these videos.

Justin Roper says:

Hey Coach, I really appreciate your videos! I noticed we both have a lower right shoulder. My left is internally rotated more and giving me issues. Are these related at all?

Myke Mynah says:

This will help my rotator cuffs, I can feel it already. Thank you for all the content here and on the ROM app. A friend turned me on to your channel and I'm happy he did!

Dave Stanic says:

Thank you for your useful shoulder and posture videos. New information that I have not seen in the many hours of YouTube videos I have watched. My issue is impingement but also very angry bicep tendinitis (I have had x-ray and ultrasound which has not shown much, waiting to get an MRI). Any tips or exercises you recommend for bicep tendon issues?

Sushila Sylviana Ekka says:

Love all your videos. They are simply awesome.🙏
When I do lateral raises…the point where the deltoid ends on the arm hurts/ pinches. Please suggest which link to watch to fix that.

D T says:

So I'm pretty sure I have a shoulder impingement and I have been watching multiple videos on Youtube by many content creators to find the correct exercises and stretches to fix it. Many of the exercises that are suggested in all the vids are similar and they seem to cover every kind of stretch in every direction including this rotation exercise. I have yet to see a video that says what exercises or stretches I should NOT do. Is there any stretch in any direction or exercise of the shoulder that would be bad for my condition?

Sasha says:

Digging the new intro music Coach E! Haha

Steven Stinks says:

About to bing watch all your shoulder videos. I've had 4 injuries to my left shoulder: dislocation, labrum tear, dislocation 2, and a grade 3 ac separation. I wish I would've found your channel years ago. I'm also only 23..

SteveRabbits says:

Everyone should read your explanation here, it's excellent! https://www.precisionmovement.coach/strained-rotator-cuff/

SteveRabbits says:

This certainly works the rotator cuff muscles! Does hurt a bit though. Hopefully in time the pain will lessen?

Phil Magro says:

This was amazing. I woke up today and I felt crunching in my shoulders when I was retracting my back/arms. I did 3 cycles of this and everything is smooth with no crunching or rubbing. Incredible.

Georg Dorn says:

Hey my man Eric! I have shoulder pain that comes and goes on the left side. I have gone pretty big on rotator cuff strenghening and chest stretching on my warmups and it somehow helped. The issue occasionally comes and goes though and lately has become rather bad.

For 2 weeks i have implemented this exercise and my shoulder feels so much better now. I even could reduce volume on the strenghening exercises a little bit.

I feel like my ROM on the exercise has increased everday a little bit without recognizing any pinching at the end points, while on the first day there def. was pinching

Phil Magro says:

Hi, coach E. Appreciate the great content. I recently hurt my rear delt. It hurts when I extend my elbow out to my side and worse when I externally rotate it (my arm). Would I be able to use these techniques to help it or do you recommend something else? Thank you!

Kat's Kettlebell Dojo says:

wow excellent exercise, thank you!

Push Up Dad says:

Great video. I am adding these to my rehab of my shoulder and following on from your other videos you have suggested. Appreciate the help.

Rahaf Faoury says:

Is that good in case of posterior subluxation??
Thanks a lot 🌹🌹

Cheeto Cheetos says:

The information you put into these videos are priceless and I can't wait to see grow into the crazy big follower base you deserve. Thank you so much for these videos.

Andy Kilian says:

Hey Eric! You stress it's important in this exercise that the head of the humerus stays centered in the socket. Is it easy to 'feel' if you this right, or is this tricky? Can you do it wrong easily? Ha, maybe the goal of the exercise is to learn to feel this 🙂

jaykaysr says:

Coach E…..a great warm-up for throwers I would think?

Stan Scher says:

Eric my concern for this exercise is for those that have a shoulder impingement problem, this exercise could exacerbate the problem. Thus, it is great as a shoulder building activity but one should not do it if he or she is starting with an issue.

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